How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Tuesday 11-8-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Ring Dips
2-3 x Max Reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Box Squats
5 x 3-4 reps

Conditioning:
12 min AMRAP
10 Deadlifts – 225/155 lbs
15 Burpees
200 meter Run

Endurance:
Rest Day

Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Snatch Grip Deadlifts
5 x 5-7 reps
Posted by at No comments:

Monday 11-7-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
2DB Standing Bent-over-Row
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
3-6-9-12-15 reps (15:00 Time cap)
Clean and Jerks
Ring Dips
Box Jump Overs – 24”/20”

Endurance:
Pick ONE mode and perform...
Swim
5 x 250 meters
Bike
5 x 2 miles
Run
5 x 800 meters
Row
5 x 900 meters

Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
Posted by at No comments:

Monday Motvation

Posted by at No comments:

Sunday 11-6-16

Rest Day.
Mobilize and stretch. 
Relax, Recover, and get ready for another week.

Posted by at No comments:

Saturday 11-5-16

Skill & Strength:
Tension Front Squats
6 x 3 reps (don’t come to full extension for the first two squats, extend as high as quarter squat before sitting back down
*start @ about 60-65% 1RM and build if possible 

Conditioning:
4 Rounds…(17:00)
10 Thrusters – 115/75 lbs
6 2for1 Burpees (2 Pushups per burpee) 
10 C2B Pullups
6 Box Jumps – 30”/24”
Posted by at No comments:

Friday 11-4-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
20-16-12-8-4 reps (12:00 cap)
Push Press - 95/65 lbs
Steps Front Rack Lunges - 95/65 lbs 
Box Jumps

Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Posted by at No comments:

Thursday 11-3-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) DB Bench Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
AMRAP: 15 minutes
20 DB Thrusters – 45/25 lbs
15/11 Cals Row
20 Pushups
30 Double Unders
20 Swings – 53/35 lbs

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Grip Deadlift
5-7 x 2-3 reps
Posted by at No comments:
Subscribe to: Posts (Atom)